Heart-Healthy Saffron Rice

Elevate your weeknight dinners with this flavorful Heart-Healthy Saffron Rice, a nutritious and aromatic dish designed to delight your taste buds while promoting wellness. Made with fiber-rich brown rice, infused with the golden hues of saffron threads, and simmered in a blend of low-sodium vegetable broth and aromatic spices, this recipe strikes the perfect balance between health and indulgence. Sautéed onion, carrot, and garlic add depth and a subtle sweetness, while a touch of olive oil provides heart-healthy fats. Finished with a sprinkle of fresh parsley for brightness, this versatile dish pairs beautifully with lean proteins or can stand alone as a wholesome vegetarian main. Ready in under an hour, it's ideal for meal prep or a cozy family dinner, providing vibrant color, enticing fragrance, and nourishing comfort in every bite.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup low-sodium vegetable broth
• 1 tablespoon olive oil
• 2 pieces garlic cloves, minced
• 1 pinch saffron threads
• 0.5 medium onion, finely chopped
• 1 medium carrot, diced
• 1 piece bay leaf
• 2 tablespoons fresh parsley, chopped
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch and set aside.

Step 2

In a small bowl, soak the saffron threads in 2 tablespoons of warm water and let them steep for 10 minutes.

Step 3

In a large saucepan or medium pot, heat olive oil over medium heat.

Step 4

Add the chopped onion and diced carrot to the pot, and sauté for about 5 minutes until the onion is translucent.

Step 5

Add the minced garlic and sauté for an additional 1 minute until fragrant.

Step 6

Stir in the rinsed brown rice and cook for about 2 minutes, stirring gently, until the rice is lightly toasted.

Step 7

Add the soaked saffron along with its water, the bay leaf, salt, and black pepper, and stir to combine.

Step 8

Pour in the water and the low-sodium vegetable broth, and bring the mixture to a boil.

Step 9

Once it boils, reduce the heat to low, cover the pot, and let it simmer for 40 minutes or until the rice is cooked and the liquid is absorbed.

Step 10

Remove the pot from the heat and let it sit, covered, for another 5 minutes.

Step 11

Discard the bay leaf, fluff the rice with a fork, and stir in the chopped fresh parsley.

Step 12

Serve the cooking rice as a healthy side dish or a main course, and enjoy!

Nutrition Facts

Serving size	1055.4 grams (1055.4g)

Amount per serving	% Daily Value*
Calories	421

Total Fat 16.10g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 797mg	35%
Total Carbohydrate 62.30g	23%
Dietary Fiber 6.70g	24%
Total Sugars 6.60g
Protein 7.00g	14%

Vitamin D 0IU	0%
Calcium 121mg	9%
Iron 2mg	12%
Potassium 635mg	14%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.3%

Protein: 6.6%

Carbs: 59.0%